By John Ruibal, MS, RDN

The weather is getting cooler, the days are shorter and the holiday season is here with many gatherings and celebrations to attend – now is the time to keep your exercise and eating plans in focus.

Food is part of most holiday gatherings and celebrations; with a little planning, you can enjoy eating while staying on track with your fitness and wellness goals.  Exercise can also take a back seat to life when the days are shorter and it is cold outside, but there are a few things that you can do to help yourself stay healthy this holiday season.

Make Exercise A Priority

Just like brushing your teeth twice a day for 2 minutes set aside at least 25 minutes of your day to exercise.  Many think this requires special equipment or a gym membership, but walking or running shoes and comfortable layered clothes will do the trick.

We are fortunate in our community to have multiple options to assist us in our fitness goals. Willow Creek Park is a great place to walk.  One lap around the perimeter of the park is about a 20 – 25 minute walk, equivalent to 1.4 miles.

Prowers Medical Center is equipped with a half-mile walking track with exercise stations.  Walking or jogging 2 to 3 laps and doing a few exercises on the fitness equipment will do the trick.

If it is just too cold to work out outside the Lamar Community Building gym and Lamar Community College Wellness Center have great gyms that can be used for a small cost.

It is recommended to workout in the morning, during lunch break or on your way home after work.  Once we get home, life tends to take over and our exercise plans get put on the back burner.  Mix it up, work in some bodyweight exercises and core strengthening exercises. Finally, don’t forget to do some light stretching and balancing exercises to end your workout.

Look for the Healthy Food Options During Holiday Meals

Eating healthy during the holiday season can be challenging. With a lot of rich food options and many celebrations, the important thing to remember is all foods can work for your body and be enjoyed.  Here are a few eating tips to help you navigate the season:

  • Load up on veggies with bright colors – go easy on starchy vegetables like potatoes, corn and peas.
  • Use smaller plates when you are entertaining – portion sizes will be smaller yet your plate will be full.
  • Drink plenty of non-caloric beverages like water – try flavored water or zero-calorie drinks.
  • When heading out to a party or holiday meal try not to attend on an empty stomach.
  • When you arrive to a gathering load up on low-calorie food options and low-calorie beverages.
  • If you have a sweet tooth have your dessert as part of your meal and not as a snack.
  • Try spacing your meals and snacks by 3 to 4 hours and avoid eating snacks after dinner.

The Healthy Choice is Yours to Make

Holidays are a great time to connect with family and friends.  Enjoy your celebrations guilt-free with just some minor planning to keep your exercise and eating plan on track.  All foods and exercise are part of a sound wellness plan.  Making small changes over time even during the holiday season will have a lasting benefit to healthy living.